Recomp "IF" Style...

[ray34iyf]

Hey guys. This is my first crack at a journal. As some of you might know, I've been messing around with UD 2.0 for the last few months. My goal was to get down to 7% BF and then maintain that for a while, but I never could really get over the 9% hump(symptoms of leanness became too great and the more time invested in trying to get there, the more fatigue built up). So right now, I'm sitting at about 10.5% and 154 lbs or so. Gaining muscle is obviously important, but maintaining leanness and gaining strength are higher priorities. So...I've decided to try an experiment for 6-8 weeks or so. This journal is more or less just a means for me to stay on track and maintain discipline. Advice/critique is welcome, but I won't cry if nobody has much to say....

Ok, so here's the plan:
~Follow an "IF" style eating plan slightly below maintenance
Maintenance=~2300kcals
Weekly intake=~2228kcals

16 hour fast period followed by 8 hour feast(11am-7pm)
I'll break the fast with a 500 cal pre w/o meal and then eat the majority of my cals Post w/o.

Mon(maintenance+30%)-3000kcals, 200p, 300-400c, 67-111f
Tue(maintenance-35%)-1500kcals, 150p, 150c, 33f
Wed(maintenance+30%)-3000kcals, 200p, 300-400c, 67-111f
Thur(maintenance-35%)-1500kcals, 150p, 150c, 33f
Frid(maintenance+30%)-3000kcals, 200p, 300-400c, 67-111f
Sat(maintenance-10%)-1800kcals, 200p, 150c, 44f
Sun(maintenance-10%)-1800kcals, 200p, 150c, 44f

Supps=ETS, 3 Nitor(2 in morning during fast), multiv, vit C, Fish Tabs

ROUTINE
Don't have the exact routine here at home, but I will get it up tomorrow when I go back to Madison for school. It's basically a slightly tweaked version of Rippetoe's strength routine(3x a week, basic compounds)


GOALS
Ultimately, I would hope that over the experiment I could lose BF, gain some muscle and gain strength(wow, who wouldn't want that, lol). Many people have used Martin's IF protocol and have leaned out and gained strength. I really hoped that I could lean down to single digit BF and maintain that level while going into a PL routine but I just couldn't manage my UD 2.0 CL's well enough. If nothing else, this IF experiment will serve as a break from the dieting and prime me to reach those goals in a few months. I'm real interested in seeing what this will do to me. I'll keep this updated daily with diet and training.

[KingWilder]

I loved IF when I was on it...then my life got too hectic to have a consistent 16/8 hour schedule

good luck with it

[ray34iyf]

Any tips? Does what I have above look fine?

[ray34iyf]

ROUTINE--

W-A1
Squat 3x4-6
BB Bench 3x4-6
Row 3x8-10
Dips 2x6-8

W-B1
Deadlift 3x3-5
DB Shoulder Press 3x6-8
Chins 3x4-6
Calf Raises 2x6-8

W-A2
Squat 3x4-6
DB Bench 3x6-8
T-Bar Row 3x8-10
Dips 2x6-8

W-B2
None
OH Press 3x4-6
Chins 3x4-6
Calf Raises 2x6-8

M-WA1
W-WB1
F-WA2

M-WB2
W-WA1
F-WB1

[ray34iyf]

So far I've been getting a bit hungry towards the end of the fast here, but mental clarity seems to be sharpened. I'm ending the fast with a pre w/o meal at 11am, then hitting up the gym at 11:30 or so. Might take it easy seeing as I'm sore as all hell from my UD 2.0 power w/o on saturday.

[ray34iyf]

Today didn't seem like much of a workout to be honest. I knew going in that I'd take it easy because I was still tired and sore from the w/o saturday, but it felt like a warmup.

Squat-skipped these
BB Bench-175x5,5,5
Chest Row-90x10,10,10
Dips-BW+25x5,5

Basically just used this to help get me accustom to full body low rep pounding again.

Now to the feasting portion of the day.:cool:

[ray34iyf]

http://fitday.com/WebFit/DayFoodsTab.asp

2934 cals
56 fat
431 carb
197 protein

[Keith]

GOALS
Ultimately, I would hope that over the experiment I could lose BF, gain some muscle and gain strength(wow, who wouldn't want that, lol). Many people have used Martin's IF protocol and have leaned out and gained strength. I really hoped that I could lean down to single digit BF and maintain that level while going into a PL routine but I just couldn't manage my UD 2.0 CL's well enough. If nothing else, this IF experiment will serve as a break from the dieting and prime me to reach those goals in a few months. I'm real interested in seeing what this will do to me. I'll keep this updated daily with diet and training.

What is your long term goal? Size & aesthetics or strength?

[ray34iyf]

My long term goal is to be 165-170 @7-8% and then maintain that. From there on out, I'll try and gain strength any way I can. Basically I'd like to not be HUGE but muscular and very lean. Follow in the foots of Matthor from the BR.com forums if you have any idea who that is.

[ray34iyf]

http://www.fitday.com/WebFit/PublicJournals.html?Owner=ray34iyf
1488 cals
34 fat
163 carbs
148 protein

[ray34iyf]

I'm really liking this IF eating schedule so far. Hunger seems to be better controlled and eating in that small time frame makes eating smaller portions more enjoyable. I think this is something I'll be able to stick to for a while.

[KingWilder]

the first week or so took some adjusting, but then I rarely was hungry

I ended up doing some fasting state workouts too (just took some green tea/caffeine pills and then gorging postworkout) and they were some of the best workouts I had

[ray34iyf]

How'd you like IF in terms of the progress you had on it? Did you successfully recomp on it? I really really would like to get down to super lean levels and try and go from there...I could have gotten there on UD, but I was to loose on the CL's and screwed that up for the time being. I'm hoping this is something I can use to bulk once I reach my BF goals.

[ray34iyf]

Deads 285x3,3,3
DB Shoulder Press 50x8,8,8
Chins BW+25x6,6,6
Calf Raises


Felt good for sure. Time to start the feasting.:)

[ddegroff]

IF is an interesting way to go about things but it seems like it works well.

Are you having any trouble hitting your cals for the feeding.

[ray34iyf]

It actually is kind of a pain to get down that many cals in that time frame. I've gotten very bloated duet to this. I may switch the cals up just a bit by adding a few to the non w/o days and taking some away from the w/o days.